During the National Day holiday, whether you go out to play or rest at home, irregular schedules, excessive gatherings, overeating, etc., will make people tired. Circadian clock disorders, general fatigue, inability to keep up energy, and inability to work are actually typical "post-holiday syndrome".
Doing these few things after the holiday can help you get back in shape!
1. Lose belly:
Changing your sitting position can reduce belly size
Niu Guowei, director of the aerobic exercise center of Beijing Xiaotangshan Hospital, once said in an article in the Health Times that changing the sitting posture can reduce belly.
The first step is to sit up straight; The second step is to lift your hips up and put them in the chair. In the third step, the back is naturally upright, and then the chest is naturally opened, and the depth of breathing is increased. Such a sitting posture is conducive to the contraction of abdominal muscles and can also achieve the effect of weight loss. ①
Health Times data map
2. Accelerated Cycle:
Rubbing hands cleans up the cardiovascular system
Niu Guowei introduced that hand rubbing can speed up blood circulation around the body. To do this, rub your hands together quickly, as fast as possible, for 40 seconds. These 40 seconds are equivalent to a "big cleaning" of the vascular system.
If a person does not exercise for a day, the blood circulation rate is very slow. When you rub your hands, the heart and lungs rate increases, the depth of breathing increases, the airways open, and the ventilation of the lungs increases, which can replace the turbidity in the deep layers of the lungs.
3. Calorie consumption:
Eat vegetables high in plant fiber
Eating too much and moving less is the most basic cause of post-holiday syndrome. In the week after the holiday, the first task is to burn off the energy accumulated during the holidays.
You can eat more vegetables rich in plant fiber, such as shiitake mushrooms, celery, and leeks, which can help our greasy stomach and intestines to digest.
Health Times data map
4. Improve gastrointestinal tract:
Do more belly breathing
In addition to eating some vegetables high in plant fiber, being more active should also be a top priority after the holidays. There is an action that can promote gastrointestinal peristalsis and improve digestion as long as you sit, and that is - bulging belly breathing.
Inhale vigorously through the nose to puff up the abdomen as much as possible, and inhale as much as possible when exhaling. Such micro-movements, which persist for 2-3 minutes, can increase intestinal peristalsis and prevent constipation and indigestion.
5. Wake up and refresh:
Comb your hair dry with both hands every day
If you feel tired at work, you can dry comb your hair to wake up and refresh your mind.
The so-called "dry combing" is to comb the hair from the forehead with the five fingers of both hands slightly bent, through the top of the head to the occipital; Then comb your hair from the temples with five fingers, through the sides of the head to the occipital area. This is done for 1-2 minutes.
When you dry comb your hair, you can feel a slight heat on the scalp, and the blood supply to the brain increases, which relieves stress and fatigue and relieves various discomforts in the head.
6. Improve sleep:
After the festival, you should take a good nap
For people who have difficulty getting up, it is recommended to return to the original routine and sleep well in the "meridian nap" - go to bed before 11 p.m., take a 20-minute lunch break at noon, ensure adequate sleep, and reduce the use of electronic products before going to bed.
Some people will experience mild or severe insomnia symptoms, it is recommended to adjust the biological clock after the holiday, so that the daily life is orderly, and a healthy sleep routine is restored.
For example, exercise for a while before eating after work, jogging, badminton, table tennis, fitness, etc., to burn some energy to achieve a better sleep effect at night.
Health Times data map
7. Relieves greasy and refreshing:
Drink a cup of green tea in the morning
Liu Dongli, former director of the Nutrition Department of the Air Force Characteristic Medical Center, once said in an article in the Health Times that he eats a lot of fish and meat during the holidays, and drinking some green tea after the holiday is both greasy and refreshing.
Because green tea is raw tea, it has not been fried, and the tea polyphenols, vitamins, minerals, etc. are retained the most, and the ability to help fat metabolism is the strongest, and the ability to refresh is also the strongest. To drink green tea, it is advisable to have a cup of weak tea in the morning, and not to drink tea every time.
8. Relax your eyes:
Rub your hands together and rub your eyes
During the holidays, many people have leisure time to look at mobile phones, watch TV, and watch computers, but after a long time, their eyes are uncomfortable, and they can simply relieve eye fatigue with the palm of their hands.
Rub the palms of both hands together and place the palms of the palms over the eyes, closing the eyes slightly. After 3 minutes, put down your hand, open your eyes, look into the distance for 3 minutes, look at your palms for another 1-2 minutes, and then look into the distance. Swapping between near and far in this way can also effectively eliminate eye strain.
9. Relieve neck and shoulder pain:
Stand up and do a wall-pushing exercise
To relieve neck soreness, do a wall pushing exercise. This exercise is similar to doing push-ups, except that the floor is replaced by a wall. It is important to keep your hands shoulder-width apart, fingertips upward, and the tip of your nose touching the wall once.
The greater the distance between the foot and the wall, the greater the intensity of the exercise, so depending on the individual situation, it is generally recommended that around 30 cm is more appropriate.
10. Help to collect the heart:
Make a schedule for post-holiday work
Zhang Xiaotian, chief physician of the Shuguang Hospital affiliated to Shanghai University of Traditional Chinese Medicine, once said in an article in the Health Times that the uncomfortable state of going to work after the holiday is an emotional disorder, mainly caused by irregular life during the festival, and the solution is to retract the heart.
"Receipt" itself is a constraint, so returning to work after the holiday can be moderately self-pressurized, for example, the first day of work can start from the work schedule to enter the work state.
In addition, in order to work and live happily and physically and mentally, you can arrange light exercises, such as walking, jogging, yoga, etc., to give more positive psychological cues to yourself.
Source: Health Times
Editor: Zhuhai Market Supervision Team
Statement: The copyright belongs to the original author, if there is any infringement, please contact the background, we will deal with it within 24 hours